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World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"
Showing posts with label Split Snatch. Show all posts
Showing posts with label Split Snatch. Show all posts

Monday, October 15, 2012

Monday, 10152012

Saturday Update:
Clean & Jerk for In House Comp
225-245-255-260-265.
Hit all. All felt good today. Had a lot more in me hit ran out of time. Happy with the 265 today since haven't been squatting much with quad.

Today:
Snatch (worked split snatch). As shoulder still feels terrible :-(
In case see it this weekend.

135-155-165-175. Hit these for few reps each. Felt ok, but shoulders shot.

Front Squat:
185x5. 225x3. 255x3. 265x1. 275x1. 295x1(f).
Dropped to 265x2.
225x5.

WOD:
300m Run
3x (1 squat clean + 2 front squats) (185)
150m Run
10x (Burpee Pull-up + 1 pull-up)
150m Run

Time: 5:16

Rest 5 min

Front Squats:
5x5 with 185# (no olys)
^ huge break through. Realize Lats engaged tighter make front squat so easy. Was forgetting this little que so focused on elbows. Huge que for me.
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